Yearlong Workout: Phase III, Workout C

by by Cameron McGarr, C.S.C.S.

1 Front Squat

Sets: 5 Reps: 6, 3, 6, 3, 12 Tempo: 211* Rest: 120 Seconds

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won't have trouble balancing the bar) [1]. Squat as low as you can [2], and then drive with your legs to return to the starting position. That's one rep. On the final set (12 reps), use a tempo of 311.

*For the front squat, perform a tempo of 311 on the final set (12 reps).

2A Wide-Grip Pulldown

Sets: 2-3 Reps: 12 Tempo: 311 Rest: 60 Seconds

Sit at a lat-pulldown station and grab the handle at its widest points (your hands should be outside shoulder width) [1]. Pull the bar down to your collarbone [2], and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep.

2B Single-Leg Romanian Deadlift

Sets: 2-3 Reps: 12 Tempo: 311 Rest: 60 Seconds

Hold a dumbbell in each hand and rest them on the front of your thighs. Bend one knee so that your lower leg is suspended behind you [1]. Keeping your lower back in its natural arch, bend your hips back and bend your other knee to lower your body as far as you can [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one side, and then switch sides and repeat.

3B Swiss-Ball Crawl

Sets: 2 Reps: 10 (each side) Tempo: 311 Rest: 60 Seconds

Place a Swiss ball on the floor in front of you and get down on your knees. Rest one forearm on the ball [1]. Keeping your lower back in its natural arch throughout the movement, allow your arm to roll forward on the ball as far as you can until your hips begin to sag [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps, and then switch arms and repeat.